Swim Smart

An open-water swim in a triathlon is substantially different from swimming in a pool. To alleviate stress, it’s important that you arrive on race day healthy, fit and prepared. Here's a checklist to help get you ready.

1. Prepare for Race Conditions

Race day should not be your first exposure to an open water swim. Make sure some of your training
replicates real race conditions, including water temperature, proximity to other swimmers and
wearing a wetsuit if needed.

2. Race in Shorter Events

Being properly trained is the best way to reduce anxiety. If possible, race in shorter events and clinics to
prepare yourself for open water conditions.

For extra guidance, talk to a coach or your local triathlon club.

3. Study the Course

It's important to prepare yourself mentally as well as physically prior to race day. Thoroughly review the
race website and pre-race communication to familiarize yourself with the course.

Every body of water is different, so you’ll need to educate yourself on water current and surf conditions.

Study the event timetable to plan for proper arrival and preparation.

4. Ensure Heart Health

As an athlete in training, you should take the proper steps to assess your health with your physician.

Health experts suggest a 12-step screening process for competitive athletes. This includes a physical
exam as well as an assessment of your family history and personal heart health.

5. Pay Attention to Warning Signs

If you experience chest pain or discomfort, shortness of breath, light-headedness or blacking out while
training, consult your doctor.

6. Don’t Use New Gear on Race Day

Focus on controlling as much as you can on race day.

You should never race in equipment you haven’t trained in – this is not the time to test new gear.

Make sure your wetsuit fits properly and that your goggles, swim caps and other accessories work
properly.

Prepare for the unexpected with backups of all your gear.

7. Warm Up on Race Day

Arrive early enough on race day for a proper warm-up prior to the start, preferably in the water.

If you aren’t able to warm up in the water, spend between 5 and 10 minutes getting loose.

Be sure to do some cardio activity, such as a light jog, to increase circulation and prep your muscles.

8. Check Out the Course

Get comfortable with the course by checking out water conditions, the swim entry and exit layouts, along
with turn buoy locations.

Identify basic navigation points so that you know what you are swimming towards.

9. Start Easy – Relax and Breathe

Don’t race at maximum effort from the start.

Relax and focus on proper breathing technique as you settle into a sustainable pace.

10. Be Alert and Ask for Help

In a race setting always stop at the first sign of a medical problem.

If you or a fellow athlete needs help, just raise your hand to alert a lifeguard or safety boat.

Feel free to hold on to a static object like a raft, buoy, or dock.

As long as you don’t use it to move forward, you won’t face disqualification.

Race rules allow for competitors to stop or rest at any time during the swim.